Coffee (Espresso Brewed) (100 G) and Coffee (Espresso Brewed) (100 G)

Try a smaller espresso serving or dilute it with hot water to make an Americano, reducing the caffeine dose per sitting.

Choose decaffeinated espresso, or use half-caf beans, especially if spikes occur consistently after caffeinated coffee.

Avoid drinking espresso on an empty stomach; have it after or alongside a balanced meal.

Pair coffee with protein and unsaturated fat, such as plain Greek yogurt, eggs, tofu, or a small handful of almonds.

Skip sugar, syrups, sweetened creamers, and sweet milk alternatives; use unsweetened milk or an unsweetened fortified soy alternative if desired.

Test timing: have coffee later in the morning and avoid it when stressed, sleep-deprived, or immediately before intense activity, as caffeine sensitivity can vary.